Name: Playbook - Danny Saltos - W1/D3 DAY 3: Upper Body (60 Min)
Uploaded: 2023-04-19T19:11:15.352Z
Duration: 60 min
Description: W1/D3 DAY 3: Upper Body (60 Min)

Daniela

Jess

Sandra

Patricia Farias

Damm ! First time that it took me 1 hour. I’m battling vertigos so it takes me a while for the head spinning to stop 🥲

Silvia

Kristina

Camila

Got confused for a sec just because on the last block under “burpee+bent over row” on the third round it marked 20 REPS instead of SECONDS - like the instructions said. But it was great!!!

Daniella

Amanda Hollen

Workout was tough for my physical level but it felt like a professional personal training session, which is worth it.

Just a little improvement on the app: the last block in Day 3 shows 3 round of 3 movements with 3 sets, I think it’s a glitch based on your notes. Should be 1 full round of 3 movements 3 rounds.

Krizell

This was my favorite workout so far out of the beach body program and 3 w/ TWD !!

Shannon

Giselle

Alejandra

Laura

Emily

Grace

Irina

Andrea

Was the finisher really 3 rounds of 9 exercises? 😖😖😖

Dewi

Needed this 
So sore from Camila yesterday

Paula

Tehreema

Great workout routine’ I hope you stick to the 3 days per week routine!! 💓💓💓

Karen

Sofia

Holy shit this weeks workouts were tough! Love it though

Sarah Lynn

Loved this week! Can’t wait for next one

Addicted with breathless finisher ..Super excited with 3TWD challenge

Tina

A full body workout with a little more emphasis on the smaller muscles groups. 

Often called the vanity muscles (biceps, triceps, and abs). I believe it is still important to focus on them from an aesthetic perspective.

Let’s get the body primed and ready for this workout.if you are short on time only do 2 rounds.

Start in a quadruped position 

Hands below your shoulders and knees below hips 

Walk laterally to one end of your mat and return to start

Lateral Bear Crawl

On your knees perform a standard push up

Hands below your shoulders and fingers spread 

Make sure the crease of your elbow is facing forward and lower your chest and belly button to the ground at the same time

Kneeling Push Ups

Start in a standing position. 

Walk your hands out till you are in a high plank position. 

Walk your hands back towards your feet while keeping your legs as straight as possible.

Walkouts

Start by laying down on your back with your hands at the side of your head. 

With a flat back rotate so that your right elbow twist towards your left knee as your draw it in. 

Repeat on both sides in a smooth fashion

AB bicycles

Movement Prep

We prime the body for this workout.  
Remember to keep the weights low and focus on form

If you are short on time only do 2 rounds.

Stay light on your feet and twist your lower body as you keep your arms up and bent.

Twist and hop

Start with your right leg forward and left leg back in a static lunge. 

Drop the back knee and perform and small hop maintaining your stance.  

Modification- If you cannot do the jump you can simply perform a pulse without leaving the ground.

If the exercise calls for 15 reps that equates to 15 reps per leg

Power lunge

Start by performing a standing lateral raise 

Hinge at the hips and perform a rear fly 

Do not swing the weight

If the exercise calls for 10 reps that equates to 10 reps of each

Lateral raise into rear raise

Pre fatigue

This first block is a bit more challenging because I am pairing compound movements with smaller muscles.

Start with your right foot flat and left foot back with heel raised 

Perform a deadlift with the focus being on the front standing leg 

Feel the stretch through the front leg hamstring
Stand and squeeze in the glutes 

If the exercise calls for 15 reps that equates to 15 reps per leg

Staggered stance deadlift

Start in a wide stance with toes turned out 

Squat down and curl dumbbells at the bottom 

Stand up and press

Frog squat curl and press

Perform prescribed reps per side. For example if the exercises calls for 15 reps that equates to 15 reps per side.

Start in a seated position on the floor with your heels off the floor (you can modify by keeping your heels down) 

Twist to your left for prescribed reps and stopping in the middle.

Half Way Russian Twist

Block 1

Remember to challenge yourself.  It’s ok to start a little bit lighter to familiarize yourself with the movements but on the 2nd and 3rd round try to achieve more reps or use heavier weights.

Perform and alternating lateral lunge 

While performing the lateral lunge bring both dumbbells up in front

Reps are counted per lunge. 

For example if the exercise calls for 20 reps that equates to 10 reps per side.

Lateral lunge and front raise

Reps are counted per side. For example if the exercise calls for 15 reps that equates to 15 reps per side.

Laying on your side. Grab your top leg as high as you can while keeping your leg straight.  

Raise your lower leg to meet your anchored side.

Triangle Inner Thigh

Hands underneath your glutes with palms down.  

Shoulders lifted and chin tucked 

Switch between the two movements every 5 seconds.

AB Flutter + Scissors

Block 2

PLEASE READ 

This is a chipper in time. You will complete 3 movements for 3 rounds.  

1st round 40 seconds of each 
2nd round 30 seconds of each
3rd round 20 seconds of each 

No rest

Start in a traditional mountain climber position (high plank). 
Hands below your shoulders. 
Ab engaged. 
Perform 4 mountain climbers and 1 jump (4:1)

Mountain Climbers into Jump

Perform a high plank burpee (you can also modify by walking your legs out one at a time and walking them up one at a time) 

Pop up but keep your chest parallel to the ground and row both dumbbells and return to high plank

Burpee + bent over row

**My client is using a Bosu for this YOU do not need to

Start in a low plank position on the floor (forearms) 

Walk one hand up at a time. 

Maintain a straight body. Glutes, core, and thighs engaged.

Plank Walk Up

Block 3 (finisher)

W1/D3 DAY 3: Upper Body (60 Min)

Glutes are on fire! Thank you, Danny ❤️🙏

Lourdes

Challenging! I loved that I had to put all my mental focus into this workout. 🙏🏻

Timea

excited to restart a program & stick with it!! great first workout after stagecoach 🤠

W1/D1 DAY 1: Full Body - Glutes Focus (60 Min)

happy to be back on track again with the programs I love most🥹

Alicia

W1/D2 DAY 2: Lower Body (60 Min)

Aslihan Gul

Charles

W2/D1 DAY 4: Full Body (60 Min)

Casey

W2/D2 DAY 5: Lower Body (60 Min)

The armwrap is wrong. Does not match description with the videos

Carmen

Another fav but couldn’t do the reverse plank alternating knee tuck. So just kept the arm position with butt down and bicycle legs for the reps. Is there a better modification? Thanks!

Annalisa

Great workout! But the reverse plank was impossible for me! would love some modified versions!

Vedrana

W2/D3 DAY 6: Full Body - Arms & Glutes Focus (60 Min)

W3/D1 DAY 7: Lower Body (60 Min)

W3/D2 DAY 8: Upper Body (60 Min)

W3/D3 DAY 9: Full Body (60 Min)

Getting back into it after my jabs! Love this love the intensity 🔥

Rachel

Rosie Wennink

W4/D1 DAY 10: Full Body (60 Min)

Whitney

The last set kicked me but I got through it!

Lauren Ledesma

Great class but would be good to get some alternatives to the really hard exercises like reverse plank!

W4/D2 DAY 11: Full Body (60 Min)

Moved up in weights again in an area I’ve always had trouble strengthening due to some ligament issues - I’ve been trying to strengthen this area for YEARS with no luck, this is the first thing that has consistently helped!!

Natalie

W4/D3 DAY 12: Full Body (60 Min)

Every workout gets harder but we also get stronger, I’m so happy I can never reach a plateau with Danny’s trainings!!

W5/D1 DAY 13: Upper Body (60 Min)

Nicole

Today is my birthday, and it feels great to spend the morning moving by body. I feel more fit than I have in years after falling off the wagon post-baby. Thanks for motivating me to get better and stronger with age!💪🏻

Michelle

W5/D2 DAY 14: Full Body (60 Min)

my favorite thing about these workouts is that they’re hard, but never anything i can’t handle 👊🏼 love that sweet spot

Finisher was killer for my shoulders 😄

Mariya

W5/D3 DAY 15: Full Body (60 Min)

Awesome full body, especially for my core and  posture!

Day Vid

I love this!!! Pleasee make another challenge!!!!

W6/D1 DAY 16: Upper Body (60 Min)

Always sweaty with your workouts. It’s never easy! But worth it

Chrissie

W6/D2 DAY 17: Upper Body (60 Min)

Thanks! Great stuff! Look forward to what you have in the future!

never thought i’d have the attention span to finish a whole program but you kept it interesting!!! 🤯🔥 TWD 6 WEEK CHALLENGE DONE 🎉

W1/D3 DAY 3: Upper Body (60 Min)

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